OOHHHHHH, Graffeo is now part of our club? Man, we are honored. Welcome aboard, Mike.
I think we need a name for our club. And nicknames for each other. Based on the pic below, I vote Dan's nick to be "Ice Man." Cuz he is so cccccoooooollllll!!!!!!
I like this idea of names and nicknames. Dan is definitely Ice Man. I also don't know anybody who seems to enjoy the Yak Traks as much as you do. Beautiful Chicago weather blowing your direction.
I always refer to this group as the Daniels Running Gang or the Daniels Running Boys -- although the last one only works for me. Unless I get to become an honorary boy.
3/60 done today. Took AT's advice and did some strength running today. Cold and rainy here so hit the dreadmill for 6 x 1/4 mile hill repeats. Started at 2% incline and built to 4% over the 1/4 mile. Kicked my butt. Definitely WORK!
I'll post tonight. My good knee was very swollen today, so torn meniscus number 2. My bad knee is now my good knee! Anyway, it has gone down now and feels better, I'll do something very light tonight. And Beth, thank you for the great weather!!!! John, good job on the treadmill, too bad it take half the interval to get up to speed slacker...sorry, had to put that in Good work man!
Hey Beth and boys, Mike awesome to have you along. Here comes the yesterday's run done today:
8.34mi in 62min, 4x1mi(3min)TP target 6:28, I cut the recovery also to 3min and will further cut to 1min down the road. Real Daniels baby. It was a partially iced up track at White Plains, NY High School, managed to find some solid traction, head one sharp corner that may have been messing with the FR305, so pace maybe taken conditionally, still felt strong.
6:23, 6:14, 6:16, 6:12
This was in addition to AM 4100 SCY IM swim, lots of fly/bk/br. Not too bad for today. Yesterday, it seemed I had someone else's legs.
John, Beth, Dan, great work. Dan, ice that knee up, you know the drill. Be gentle, ok.
Mike, keep your pace coming up, watching your VDOT, nice goal, keep up the work.
Tomorrow and Saturday, 2 bikes+run back to back. I will mitigate it by doing 2x10min and no 85% work on Saturday. I want to arrive for testing with little less DOMS so that I can dig deeper than usual.
If these paces above are correct, I can tell you that even with my doubts where the running was going, work actually maybe working.
@Dan - You're welcome! And do take care of that knee.
@Aleksander - Nicely done. Nicely done. I did the two bikes + two runs this week. It actually wasn't so bad, but I was definitely feeling it last night.
Today was basically day of rest for me. John - I was inspired by your treadmill game and did a set of strides (10) at 3% grade and then did a lot of stretching and core. One-legged squats and the Triggerpoint set are my new best friends. 3x1s tomorrow for me.
2/2. Did a brick run after the prescribed bike, 2mi at Z1 pace, which felt awesome.
Beth, did you just suggest that your nickname be Yak Trax?
AT, last year, i hit a peak around 56-57, but lost a bunch when I blew up in overtraining due to poor recovery. Glad to be on my way back. Hoping to peak this summer around AG nationals in VT.
3/60 done. I have no idea what I did, just wanted to get out. It was slow as I barely noticed any breathing, but at least 4 miles in 40 minutes! Mike, that's great you felt so good for the brick, the OS must be treating you well, and you never disappoint with your creativeness, names in this case! Keep hammering everyone!
Been raining here all morning with temps in the high 30's according to the digi-temp gauge. Light snow in the local mountains just a few miles away.
Doing work at home and had my running gear on all morning waiting for a break in the weather. Rain turned to a drizzle so I headed out for my 15' minimum run. Got it done.
John, that gets me wondering.... should we have a minimum for these runs? Do you think 15' should be it? I wanted to ask last night, but forgot. I know in the next 2 months I'm not going to want to run/pressed for time (only a couple times of course!) but will try to get out, and was wondering what was cool with the group as a minimum. Is 5' too short????????!!!
@Ice Man - I was doing a minimum of 45 minutes when we were doing this last year. Not as easy to find 45 minutes free on a busy day. 15 seemed more reasonable this time around. That is 2 miles or so for me. Enough to get the heart rate up and start a sweat.
The 15 minutes is just something I picked. There was no magic formula wrapped around it. Just more manageable in a busy schedule.
I like the fifteen minutes. I usually don't do shorter than thirty, but like to have the 15-minuter in reserve for the inevitable super-crazy day where I can only get in a few laps of strides around the block.
Yea, I might have that day today. I'm home with my 3 little ones now by myself so no run now (its 60 out!!!) and I go to the parents for dinner, then I have friends from Philly coming up... I don't want to be a schmuck but I really want to run too!!!
@Dan - No worries. Ease back in. No stress, brotha. Just glad you are moving forward. :-)
@Mike - You wrote "I like 15, since that represents a lot of what I do to fit it in." Not sure what you are saying? Kind of a joke? I am not the brightest bulb so you may have to enlighten me.
@AT - Where are ya, bro? I start HIM Plan next week so I will be swimming. Gonna join your parade.
I got 5/60 done today.
6 miles in 52:13 on the dreadmill. 8:42 avg. pace with 1 x 1.5 miles @Z4/8:12 pace/7.3 and did a second but made it 1 x 2 miles at Z4 pace. Whole 6 miles felt effortless. It isn't Graffeo fast, but I am seeing some nice improvements in my running over the past few months. I am very excited.
John, no joke. I like that a 15 minute run counts, because there are multiple days a week here that is all I can fit in. If only 45' runs counted, I couldn't play with you guys!
@John, I am here, just managed to sit down. Last day at work means travel home, came in from Denver, thought I felt pretty decent, jumped on the trainer to complete the brick, ended slavaging the bike workout only. Just did not have it after two nights of poor sleep quality and bike FTP back to back, scrapped the 2x15min@85% and the run.
I will be running 6mi@EP tomorrow and that will round 37mi for the week, fell short of 40mi. I will have 40mi next week or there will be no me.
I will be running 6x next week with all the testing. Just need to rest now for the test.
Swimming, if I can be of any help, I would be glad to assist in any way. let me know. I was cranking some 100s @1:30 SI, holding 1:10 SCY and it was not taking the life out of me. Good sign. I settled at 13000-15000/week and the only thing that keeps me coming back to the pool is that I suck at 100IM and 200IM. There is a good chance I maybe swimming on the senior team this summer working in LCM pool. I think my boss is hiding some competitive swimming plans from me, but will see. I have long ways to go.
Okay, so I didn't run yesterday either, but I did xc ski for 90 minutes. Today I'm ice climbing with my boy, but I'm planning on an easy run later tonight anyway. Who says triathlon training gets in the way of your social life????
90 minutes of CC skiing is hard!!! I think we should give you that one! Serious.
Pics of the ice climbing, please. Or just pics of you and your boy hanging.
Off for a .5 IF "Chat and Ride" with some friends this morning. 33 degrees outside and partly wet streets, but no rain. Will be interesting riding and not doing ABP the whole time. Haven't done that in a long, long time.
Well, I was wrong. Much more "competitive" ride this morning. Tom Glynn, me and a couple of other guys from our Cub Scout pack. Testosterone levels were high. Think I am ready for testing week.
Gonna run later today after my wife gets back from shopping.
15' run and didn't even change my clothes. Just put on my running shoes and ran in a long sleeve cotton shirt and some old, ragged sweat pants and pull over sweat shirt. Total old school.
I had the good run yesterday and the nice bike today. I am not sure I can remember a time when I was firing well on both the run and the bike at the same time. Usually one is lagging.
It is test week. Will try and get the run test done Tuesday and then the bike on Thursday. Should be interesting.
6mi@slower than EP, wife and I, quality time. 70F and windy in KC, was a joy for sure. I am taking it easy, she is beginning her build up for two April races, both 5K. Last time she raced in Nov 2010 and took her first F40-44 AG win, will see if this coach is any good. Shooting for some serious fall running races for her.
For me, 2x20min(2min) tomorrow as scheduled. Looking forward to it.
Got 8/8 or 8/60 done yesterday. Gonna get 9/9 done this afternoon and then shoot for vDot test in the morning.
Found out today my mom is having surgery on Friday for colon cancer. Looks like I will be in SoCal over the weekend and it is supposed to rain. Will take the bike and running shoes and try and get sessions in while I am down there and between visits. Oh joy.
Comments
OOHHHHHH, Graffeo is now part of our club? Man, we are honored.
Welcome aboard, Mike. 
I think we need a name for our club. And nicknames for each other. Based on the pic below, I vote Dan's nick to be "Ice Man." Cuz he is so cccccoooooollllll!!!!!!
Hooray! More runners!
I like this idea of names and nicknames. Dan is definitely Ice Man. I also don't know anybody who seems to enjoy the Yak Traks as much as you do. Beautiful Chicago weather blowing your direction.
I always refer to this group as the Daniels Running Gang or the Daniels Running Boys -- although the last one only works for me. Unless I get to become an honorary boy.
Howz about Daniel's Disciples?
3/60 done today. Took AT's advice and did some strength running today. Cold and rainy here so hit the dreadmill for 6 x 1/4 mile hill repeats. Started at 2% incline and built to 4% over the 1/4 mile. Kicked my butt. Definitely WORK!
Who is reporting next?
I'll post tonight. My good knee was very swollen today, so torn meniscus number 2. My bad knee is now my good knee! Anyway, it has gone down now and feels better, I'll do something very light tonight. And Beth, thank you for the great weather!!!! John, good job on the treadmill, too bad it take half the interval to get up to speed slacker...sorry, had to put that in
Good work man!
Hey Beth and boys, Mike awesome to have you along. Here comes the yesterday's run done today:
8.34mi in 62min, 4x1mi(3min)TP target 6:28, I cut the recovery also to 3min and will further cut to 1min down the road. Real Daniels baby. It was a partially iced up track at White Plains, NY High School, managed to find some solid traction, head one sharp corner that may have been messing with the FR305, so pace maybe taken conditionally, still felt strong.
6:23, 6:14, 6:16, 6:12
This was in addition to AM 4100 SCY IM swim, lots of fly/bk/br. Not too bad for today. Yesterday, it seemed I had someone else's legs.
John, Beth, Dan, great work. Dan, ice that knee up, you know the drill. Be gentle, ok.
Mike, keep your pace coming up, watching your VDOT, nice goal, keep up the work.
Tomorrow and Saturday, 2 bikes+run back to back. I will mitigate it by doing 2x10min and no 85% work on Saturday. I want to arrive for testing with little less DOMS so that I can dig deeper than usual.
If these paces above are correct, I can tell you that even with my doubts where the running was going, work actually maybe working.
Aleks, you are a stud! Nice job, you are really getting some work done and I'm happy you are realizing the benefits.
@Aleksander - Nicely done. Nicely done. I did the two bikes + two runs this week. It actually wasn't so bad, but I was definitely feeling it last night.
Today was basically day of rest for me. John - I was inspired by your treadmill game and did a set of strides (10) at 3% grade and then did a lot of stretching and core. One-legged squats and the Triggerpoint set are my new best friends. 3x1s tomorrow for me.
Beth, did you just suggest that your nickname be Yak Trax?
AT, last year, i hit a peak around 56-57, but lost a bunch when I blew up in overtraining due to poor recovery. Glad to be on my way back. Hoping to peak this summer around AG nationals in VT.
3/60 done. I have no idea what I did, just wanted to get out. It was slow as I barely noticed any breathing, but at least 4 miles in 40 minutes! Mike, that's great you felt so good for the brick, the OS must be treating you well, and you never disappoint with your creativeness, names in this case! Keep hammering everyone!
Dan
Hey all:
We are all on a roll! Way to go everyone!
4/60 dun!
Been raining here all morning with temps in the high 30's according to the digi-temp gauge. Light snow in the local mountains just a few miles away.
Doing work at home and had my running gear on all morning waiting for a break in the weather. Rain turned to a drizzle so I headed out for my 15' minimum run. Got it done.
Who's next?
John, that gets me wondering.... should we have a minimum for these runs? Do you think 15' should be it? I wanted to ask last night, but forgot. I know in the next 2 months I'm not going to want to run/pressed for time (only a couple times of course!) but will try to get out, and was wondering what was cool with the group as a minimum. Is 5' too short????????!!!
@Ice Man - I was doing a minimum of 45 minutes when we were doing this last year. Not as easy to find 45 minutes free on a busy day. 15 seemed more reasonable this time around. That is 2 miles or so for me. Enough to get the heart rate up and start a sweat.
The 15 minutes is just something I picked. There was no magic formula wrapped around it. Just more manageable in a busy schedule.
John
I like the fifteen minutes. I usually don't do shorter than thirty, but like to have the 15-minuter in reserve for the inevitable super-crazy day where I can only get in a few laps of strides around the block.
Yea, I might have that day today. I'm home with my 3 little ones now by myself so no run now (its 60 out!!!
) and I go to the parents for dinner, then I have friends from Philly coming up... I don't want to be a schmuck but I really want to run too!!!
4/60 done between work and the theater. Did you sneak your run in Dan?
Good work, everyone. This challenge has been fantastic for the February training mojo!
No, I suck! Sorry, but I will today. Skiing with kids and friends, I'll get home and get a quick run in.
@Dan - No worries. Ease back in. No stress, brotha. Just glad you are moving forward. :-)
@Mike - You wrote "I like 15, since that represents a lot of what I do to fit it in." Not sure what you are saying? Kind of a joke? I am not the brightest bulb so you may have to enlighten me.
@Beth - Good work!
@AT - Where are ya, bro? I start HIM Plan next week so I will be swimming. Gonna join your parade.
I got 5/60 done today.
6 miles in 52:13 on the dreadmill. 8:42 avg. pace with 1 x 1.5 miles @Z4/8:12 pace/7.3 and did a second but made it 1 x 2 miles at Z4 pace. Whole 6 miles felt effortless. It isn't Graffeo fast, but I am seeing some nice improvements in my running over the past few months. I am very excited.
Who's next?
In from 5/60 - Brick done to the coffee shop for a goat's milk latte. All of this running seems to be good for the trainer mojo, too.
Awesome job Beth and the guys.
@John, I am here, just managed to sit down. Last day at work means travel home, came in from Denver, thought I felt pretty decent, jumped on the trainer to complete the brick, ended slavaging the bike workout only. Just did not have it after two nights of poor sleep quality and bike FTP back to back, scrapped the 2x15min@85% and the run.
I will be running 6mi@EP tomorrow and that will round 37mi for the week, fell short of 40mi. I will have 40mi next week or there will be no me.
I will be running 6x next week with all the testing. Just need to rest now for the test.
Swimming, if I can be of any help, I would be glad to assist in any way. let me know. I was cranking some 100s @1:30 SI, holding 1:10 SCY and it was not taking the life out of me. Good sign. I settled at 13000-15000/week and the only thing that keeps me coming back to the pool is that I suck at 100IM and 200IM. There is a good chance I maybe swimming on the senior team this summer working in LCM pool. I think my boss is hiding some competitive swimming plans from me, but will see. I have long ways to go.
Okay, so I didn't run yesterday either, but I did xc ski for 90 minutes. Today I'm ice climbing with my boy, but I'm planning on an easy run later tonight anyway. Who says triathlon training gets in the way of your social life????
90 minutes of CC skiing is hard!!! I think we should give you that one! Serious.
Pics of the ice climbing, please. Or just pics of you and your boy hanging.
Off for a .5 IF "Chat and Ride" with some friends this morning. 33 degrees outside and partly wet streets, but no rain. Will be interesting riding and not doing ABP the whole time. Haven't done that in a long, long time.
@Mike - feel better!
Well, I was wrong. Much more "competitive" ride this morning. Tom Glynn, me and a couple of other guys from our Cub Scout pack. Testosterone levels were high. Think I am ready for testing week.
Gonna run later today after my wife gets back from shopping.
7/60 or 7/7 dun!
15' run and didn't even change my clothes. Just put on my running shoes and ran in a long sleeve cotton shirt and some old, ragged sweat pants and pull over sweat shirt. Total old school.
I had the good run yesterday and the nice bike today. I am not sure I can remember a time when I was firing well on both the run and the bike at the same time. Usually one is lagging.
It is test week. Will try and get the run test done Tuesday and then the bike on Thursday. Should be interesting.
Who's next?
6mi@slower than EP, wife and I, quality time. 70F and windy in KC, was a joy for sure. I am taking it easy, she is beginning her build up for two April races, both 5K. Last time she raced in Nov 2010 and took her first F40-44 AG win, will see if this coach is any good. Shooting for some serious fall running races for her.
For me, 2x20min(2min) tomorrow as scheduled. Looking forward to it.
Got 8/8 or 8/60 done yesterday. Gonna get 9/9 done this afternoon and then shoot for vDot test in the morning.
Found out today my mom is having surgery on Friday for colon cancer. Looks like I will be in SoCal over the weekend and it is supposed to rain. Will take the bike and running shoes and try and get sessions in while I am down there and between visits. Oh joy.